Warm-up:

Individual…

Row or Bike

Crossover Symmetry

10 GHD Situps

Group…

10 Dislocates

10 Good Mornings

Bear Crawl Down

Inch Worms Back

10 Yoga Push ups

10 Scorpions

Review the Bench Press and Roll outs

 

Strength and Skill:

Five sets of:

Bench Press x 2-4 reps @ 2 sec descend
Rest 90 seconds

Ab-Wheel Roll-Outs x 6-8 reps @ 3 sec descend
Rest 90 seconds

Complete in 14 minutes.

Fitness:

Three rounds for time of:

400 Meter Run
30 V-Ups or 20 Hanging Knee Raises or 30 Abmat situps
20 Stationary Dips or 20 Hand release push ups

 

Performance:

Three rounds for time of:
400 Meter Run
20 Toes to Bar
20 Ring Dips

Time cap of 16 minutes.

 

Mobility:

LAX to Plantar Fascia

Banded Hamstrings

Roll Posterior

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